18.0 km | 01:27:11 | 04:50/km日期: 2019-09-15 16:38 - 地點: 中興國中300m操場第3跑道 - 天氣: 雨後的多雲天氣 - 平均心率: 159 - 卡路里: 924 Cal - 總步數: 16058 - 平均步頻: 184 - 平均步幅: 112 cm - 溫度: 28°C - 濕度: 77% - PM2.5: 良好(12)
Pace: 04'44" / 04'55" / 04'25" / 05'06" / 05'11" / 04'29" / 04'26" / 04'51" / 05'03" / 05'04" / 04'19" / 04'39" / 05'09" / 05'11" / 04'25" / 05'11" / 04'38" / 04'32" / 44'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 04'46" (+01'03") | 1001 / 1001 | 186 / 112 |
| 2 | | 04'58" (+01'15") | 1000 / 2001 | 188 / 106 |
| 3 | | 04'58" (+01'15") | 177 / 2178 | 187 / 106 |
| 4 | | 04'19" (+00'36") | 798 / 2977 | 192 / 120 |
| 5 | | 06'20" (+02'37") | 473 / 3450 | 168 / 93 |
| 6 | | 04'05" (+00'22") | 803 / 4253 | 194 / 125 |
| 7 | | 06'45" (+03'02") | 443 / 4697 | 168 / 88 |
| 8 | | 03'52" (+00'09") | 800 / 5498 | 194 / 132 |
| 9 | | 06'25" (+02'42") | 466 / 5964 | 165 / 94 |
| 10 | | 03'43" | 801 / 6766 | 197 / 136 |
| 11 | | 06'05" (+02'22") | 492 / 7258 | 174 / 94 |
| 12 | | 04'03" (+00'20") | 803 / 8062 | 194 / 126 |
| 13 | | 06'25" (+02'42") | 467 / 8530 | 166 / 93 |
| 14 | | 03'55" (+00'12") | 802 / 9332 | 195 / 130 |
| 15 | | 06'26" (+02'43") | 465 / 9798 | 163 / 95 |
| 16 | | 04'01" (+00'18") | 800 / 10599 | 195 / 127 |
| 17 | | 06'18" (+02'35") | 476 / 11075 | 163 / 97 |
| 18 | | 03'56" (+00'13") | 804 / 11879 | 197 / 128 |
| 19 | | 06'28" (+02'45") | 463 / 12343 | 161 / 95 |
| 20 | | 04'01" (+00'18") | 802 / 13145 | 196 / 126 |
| 21 | | 06'35" (+02'52") | 455 / 13600 | 168 / 90 |
| 22 | | 04'08" (+00'25") | 802 / 14402 | 195 / 123 |
| 23 | | 05'39" (+01'56") | 529 / 14932 | 176 / 100 |
| 24 | | 04'46" (+01'03") | 1001 / 15933 | 192 / 108 |
| 25 | | 04'40" (+00'57") | 1000 / 16934 | 192 / 111 |
| 26 | | 04'32" (+00'49") | 1001 / 17935 | 193 / 113 |
| 27 | | 04'29" (+00'46") | 78 / 18013 | 182 / 121 |
間歇練習，暖身2k多，間歇800*10，每趟間隔緩跑180sec約430多m,收操跑3k多
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 104~126 | 65~79% |
| 2:M馬拉松配速區 | 126~142 | 79~89% |
| 3:T乳酸耐力區 | 142~147 | 89~92% |
| 4:A無氧耐力區 | 147~156 | 92~97.5% |
| 5:I最大耗氧區 | 156~160 | 97.5~100% |
| 最大心率為160 點此去設定最大心率 |
9月累積里程 :
401.38 km 
迪卡儂1499極輕速度鞋 41號 累積 :
1035.9 kmMW Watch 上傳 | 5 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'44" | 00:04'44" |
| 2 | 04'55" | 00:09'39" |
| 3 | 04'25" | 00:14'04" |
| 4 | 05'06" | 00:19'10" |
| 5 | 05'11" | 00:24'21" |
| 6 | 04'29" | 00:28'50" |
| 7 | 04'26" | 00:33'16" |
| 8 | 04'51" | 00:38'07" |
| 9 | 05'03" | 00:43'10" |
| 10 | 05'04" | 00:48'14" |
| 11 | 04'19" | 00:52'33" |
| 12 | 04'39" | 00:57'12" |
| 13 | 05'09" | 01:02'21" |
| 14 | 05'11" | 01:07'32" |
| 15 | 04'25" | 01:11'57" |
| 16 | 05'11" | 01:17'08" |
| 17 | 04'38" | 01:21'46" |
| 18 | 04'32" | 01:26'18" |
| 18.0 | 58'29" | 01:27'11" |
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